Healthing up Fish and Chips with Everyday Health’s Recipe Rehab

fish-and-chipsWith the summer Olympics being in London this year, my family and I have been enjoying British favorites like Shepherd’s Pie and gluten free hard cider. Unfortunately, traditional British dishes like  fish and chips are  very unhealthy – fried and full of unhealthy fats. Chef Jill and Chef Jet have a lot of work cut out for them trying to reduce the calories! Do you think they can pull it off?

I loved that Chef Jill coated her fish in shredded wheat – it gave the fish a cool look. However, Chef Jet was smart by kicking up the flavor on the fries with Italian dressing and some crispy seasoned coating mix. He also used the coating mix on the fish along with a chipotle and low fat mayo aiole dipping sauce. When you cut back on fat, you have to turn up the flavor! I liked that he baked his potatoes, too.

Both dishes seemed very easy to prepare, but Chef Jill’s was nearly twice the calories as Chef Jet’s. With all that in mind, I agreed with the Spates on who they thought should be the winner. Did you?

The winning recipe – Chef Jet’s Healthier Fish and Chips

Serving Size: 4

Ingredients:

  • 2 large russet potatoes
  • 1/4 cups light Italian Dressing
  • shake and bake Crispy Seasoned Coating Mix
  • 1 pound haddock fillets, cut into 4 pieces
  • 1/4 cup light mayonnaise

Dipping Sauce:

  • 1 cup light mayonnaise
  • 1 garlic clove, crushed
  • 1 chipotle chile in adobo, chopped
  • 1/4 cup chopped fresh cilantro
  • Juice of 1/2 lime

Directions:

  1. Microwave the potatoes on high until cooked through, allow to cool. When cool, cut into 8 equal wedges. Put in a mixing bowl.
  2. Preheat the oven to 350 degrees F. Coat a cookie sheet with nonstick spray.
  3. Toss the potatoes with Italian dressing, then 1/4 cup of the coating mix. Arrange the potatoes in a single layer on the pan. Bake for 15 minutes.
  4. Meanwhile, spread the remaining coating mix onto large plate. Brush both sides of the fish fillets with mayonnaise; press, dressing-sides down, in coating mix. Repeat to coat remaining sides of fillets. Place on rack of broiler pan. Bake 15 minutes or until fish flakes easily with fork.
  5. To prepare the dipping sauce: In a small bowl, combine the mayonnaise, garlic, chipotle, cilantro, and lime juice. Season with salt and pepper. Stir with a spoon to evenly distribute the ingredients. Serve with fish and potato wedges.

Nutritional information per serving

  • Calories 395
  • Total Fat 13.49g
  • Cholesterol 77mg
  • Sodium 492mg
  • Total Carbs 45.07g
  • Dietary Fiber 4.23g
  • Sugars 5.72g
  • Protein 22.67g

Picture, video and nutritional information courtesy of Everyday Health.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>